Workout 24: Legs & Forearms
Legs Exercises
- Using the leg press machine, sit down with your back and head against the padded support and place your feet on the footplate. Your feet should be approximately shoulder width apart and aligned with your hips.
- Unlock the safety bars holding the platform and press the platform all the way up until your legs are fully extended without locking your knees. Grasp the handles during the movement.
- Slowly lower the platform until your thighs and calves create a 90° angle.
- Drive the heels of your feet into the platform and press up using your quadriceps.
- When complete, ensure to lock the safety pins properly and lock the safety bars.
- Place the back of your torso against the pad of the machine and position your shoulders under the shoulder pads.
- Place your feet at shoulder width apart with your toes slightly pointed out. Extend your legs, place your hands on the side handles, and unlock the safety handles. Make sure your back remains on the pad at all times.
- Slowly begin to lower the unit by bending your knees. Keep your head up and maintain straight posture. Continue to lower the weight until you create a 90° angle, or slightly less, between your thighs and calves. Your knees should not move beyond your toes.
- Lift the weight by driving your heels into the floor as you straighten your legs again.
- Sit on the leg extension machine with your back against the pad. Your legs should be under the padded lever and your feet pointing forward.
- Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90° angle between your thighs and calves. Grasp the handles on the sides of the machine for support.
- Using your quadriceps, extend your calves all the way out so that they align with your thighs. Grasp the handles to ensure your body remains stationary.
- Hold for a second then slowly begin to lower the weight back down.
- Sit on the machine with your back against the pad. Adjust the leg pad so it rests against your ankles.
- Secure the lap pad against your thighs, right above your knees. Grasp the handles on the machine to assist you in pointing your toes straight (flexing your feet).
- Grasp the handles for support and flex your knees as you curl the weight back as far as possible toward the back of your thighs. Keep your torso stationary at all times and squeeze your hamstrings once you have moved the weight as far back as you can.
- After a second, slowly return the weight to the starting position.
Caution: If you suffer from lower back problems, a better exercise would be the calf press. With this exercise your back has to support the weight being lifted. Additionally, your back needs to be straight and still at all times. If you round your back, this can cause a lower back injury.
- Start by adjusting the padded lever to fit your height on the standing calf raise machine.
- Place your shoulders under the pads and position your toes forward with your feet at shoulder width apart. The balls of your feet should be on top of the calf block and your heels should be extending off the end.
- Push the weight up by extending your knees until you’re standing erect. Your knees should have a slight bend and never be fully locked.
- Push through the balls of your feet to raise your heels while flexing your calves. There should be no bending in your knees at any time. Hold for a second before you begin to return back down.
- Slowly lower your heels and the weight as you bend your ankles until you feel a stretch in your calves.
Forearms Exercises
- Sit at a preacher curl bench. Select an EZ bar and grasp it with your palms facing downward at around shoulder width apart.
- Rest your elbows on the pad. Keep your upper arms stationary while slowly curling the bar up.
- Do not pause, then slowly lower the weight back to the starting position.
- Stand upright and hold a barbell behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder width apart and your palms facing the ground in an overhand grip.
- Keep your feet at shoulder width apart and slowly elevate the barbell by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.
- Hold this position for a second then lower the barbell back down.
- Use your triceps to lower the dumbbell back to the starting position.
